Hi,
My name is Robert Aceves and I welcome you to this guided meditation for kids in which we're going to play to sleep soundly.
Let's get ready to sleep and rest your mind more deeply the rest of the night so that tomorrow you can wake up with much more energy and desire to learn new things.
I'm going to ask you to go to your bed and lie down.
Make sure you're in a space where you can feel calm and relaxed.
Make yourself as comfortable as possible and close your eyes.
And with your eyes closed,
Feel your head on the pillow.
Feel your neck and make sure your head and your neck are comfortable.
And with your eyes closed,
We're going to enter the magical world of dreams.
Using your imagination,
We're going to play a game of visualizing different parts of your body so that they relax deeply and so you can rest.
And by tomorrow,
You're gonna wake up feeling more energized and eager to learn new things.
We're going to start by visualizing your hands in your mind.
Can you visualize your hands with your eyes closed?
Feel how your hands are right now.
And let's play to imagine your hands in your mind.
Look in your mind.
What colors are your hands?
And see if you can see the shapes of your hands in your mind.
Can you feel the temperature of your hands?
Are they cold?
Are they hot?
Feel your hands.
And mentally,
We're going to thank them for everything that they've done for you today.
We're going to thank them for helping you to play during the day,
To learn new things in school,
From your parents.
Mentally say,
Thank you for helping me eat and everything I've done today.
And let's give them a break from working all day.
And let's give them a chance to relax and rest for the rest of the night.
And you can feel your hands relaxing more and more.
Your hands are more relaxed.
And there's a very nice feeling of rest.
Your hands are resting now.
Let them recharge their batteries so that tomorrow they're ready to learn new things.
And now we're going to take a trip to your feet with your imagination.
Feel your feet.
And with your mind,
We're going to visualize your feet as they are right now.
And sometimes,
Simply paying attention to something is enough to relax that part of your body and feel better.
It's like being in school,
And the teachers are taking a roll,
And you're paying attention,
But after they say your name,
You can relax.
So feel your feet right now.
And mentally,
Thank them for everything they do and for taking you to all the places that they took you on today.
And thank your feet for helping you play,
For everything they've done to help you today,
And more than anything,
For carrying the weight of your body throughout the day.
Let's say goodnight mentally to your feet,
And we're going to allow them to rest for the rest of the night.
And let your feet relax deeply.
A relaxation that will increase exponentially more and more.
Feeling the peace,
Tranquility,
And relaxation.
It's a beautiful sensation that begins to spread throughout your body.
It is as if there's a wave of peace,
Tranquility,
And relaxation enveloping your body.
And you notice how your feet feel more relaxed and ready to sleep.
And you can feel a very nice sensation of warmth that increases starting from your feet and begins to rise to different parts of your body.
This energy of warmth increases and rises up to your legs,
Relaxing both of your legs.
And that warmth,
Beautiful energy,
Makes its way to your belly,
And your belly relaxes more and more.
And you notice how your chest also relaxes with that warmth energy.
And you can feel your chest as it rises and falls with each breath.
And you become aware of this beautiful feeling.
Feeling the air entering your body through your nose,
Filling your chest with air effortlessly.
You feel the air leaving your body through your nose,
Letting your breath and your body become more and more relaxed.
And we're going to thank your lungs because they're responsible for filling your body with oxygen throughout the day and throughout the night.
So mentally,
Say thank you for everything that you do and for helping me keep my body alive.
And now we're going to give your lungs the opportunity to relax more and more so that your breath can become more comfortable and so your body can continue to breathe throughout the night effortlessly and comfortably.
And notice how your body is already more and more relaxed.
Now,
As time passes,
You can feel how your body is becoming more and more ready for a deep,
Comfortably sound sleep.
Feel your body more and more relaxed,
A deep and pleasant relaxation spreading throughout your body.
Feels so good.
And you can also feel your back touching the bed,
Feeling more relaxed,
More comfortable,
Resting from carrying your head throughout the day.
And let's bring your attention to your arms.
And mentally,
Let's thank your arms for helping you carry things throughout the day,
To play,
To draw,
To paint,
And everything else that they did for you today.
We're going to give your arms the opportunity to relax more and more.
Feel your arms as they feel heavier and heavier.
Relax your arms more and more as you notice how your shoulders that are also connected to your arms and your fingers are also relaxing more and more.
We're going to let your arms,
Your shoulders,
And your fingers relax and rest for the rest of the night.
So let's say goodnight to your arms,
Shoulders,
And fingers.
Your arms,
Shoulders,
And fingers are relaxed.
And now your arms,
Shoulders,
And fingers are completely relaxed.
And as you observe the rest of your body,
You can notice how there's already a general relaxation throughout your whole body.
It is a beautiful,
Magical sensation each time you're entering more and more into a deep and pleasant sleep.
Your body thanks you for this,
And you give permission to your body to rest inside and outside.
And finally,
We're going to bring your attention to your head.
We're going to feel the weight of your head on the pillow.
Feel on your forehead,
Your eyes,
And your nose,
Your cheeks,
Your tongue,
Your mouth.
And you can feel joy and gratitude for everything that they've done for you today.
We're going to thank your eyes for allowing you to see the things you've seen today.
We're going to feel a certain happiness for having been able to taste food and eating the food that you've eaten today.
For tasting those amazing flavors that you love.
For all the smells and flavors of your favorite food.
We're going to thank your nose for the things that you've been able to smell today.
Thank your mouth for allowing you to taste.
Your ears for being able to listen and to hear the things that you've heard throughout the day today.
We're also going to thank your brain for helping you to control your whole body.
So mentally,
Say thank you to all the parts of your head.
And now,
Let's give your head a chance to rest and relax and sleep soundly.
Let your nose rest deeply.
Let your mouth rest deeply.
Let your eyes rest deeply.
And let your ears rest deeply.
Let your whole body relax completely and deeply.
You're now in a safe place.
You're ready to play,
To sleep,
And recharge your batteries.
And now it's the time to enter into the magical world of dreams.
So have a good rest.
I'll see you tomorrow.
